11/18

11/18

A.  Weighted alternating lunges (same weight as last session), 18 alternatingx3; rest 1:30 between sets.

Did these at 20#.  18 alternating x 3. Felt good. 

B.  Lemon squeezers, 16-18x3; rest 1 min

Did these 18 each set x 3. 

+

20 Cal AD

10 Air squats **warm up a few and send video to my phone**

:30 sec max jump rope singles

rest 1:30

x4

Did this. Will work on squat. Pretty ugly.

Round 1: Bike + AD: 2:55, 79 jump ropes

Round 2: Bike + AD: 2:47, 73 jump ropes 

Round 3: Bike + AD: 2:45, 68 jump ropes 

Round 4: Bike + AD: 2:48, 94 jump ropes (guess that's what can happen when rope doesn't get caught) 

Was able to use my right arm on the AD for some of the rounds. Obviously faster without it, but working on easing it in. No pain. 

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

Did these.